Heather Diane’s Stir Fry

February 14, 2013

Okay! So this is the first recipe of the page! As soon as I am able, I will post a photograph of this recipe, but since I am posting the recipe the day after I made it, I don’t have a photograph this time! So, without further ado (I am listing it as ‘per person’ so that you can alter it based on how many people you are serving!):

Chicken Stir Fry (not my image)

Chicken Stir Fry (not my image)

Approximate calories per serving: 424; Approximate fat per serving: 3.4 grams

Serve with your choice of white rice versus brown rice, keeping in mind the calories may rise and fall depending upon your choice. Amount per serving: approximately 1.5 cup. Time to cook: Approximately an hour, give or take based on how prepared everything is prior to starting.


  • 1 boneless skinless chicken breast per person being served
  • <1 tsp Oriental Stir Fry Wok Oil
  • <1 tsp Sesame Seed Oil
  • <1 tsp Coconut Oil (optional)
  • >1 cup of frozen/fresh broccoli florets per person (stems optional)
  • >1/2 cup of frozen/fresh stir fry vegetable mix per person
  • 1/2 cup of sliced mushrooms
  • 2 Tbsp of Stir Fry sauce
  • 1 Tbsp of Teriyaki merinade
  • (Optional Rice – calorie count is based on a mild white rice)
  1. First, slice and dice your chicken breasts into bite sized pieces. Mine are generally about the size of the top of my thumb.
  2. Coat Wok/Stir fry skillet with the 3 oils.
  3. Lightly cook the diced chicken (with optional mushrooms) in the oil until just cooked through.
  4. Add frozen broccoli and vegetables, or raw/thawed – subtracting a bit of steam time.
  5. Stir fry together until vegetables are at desired level of tenderness.
  6. Mix in the Stir Fry sauce and merinade, adding a bit extra if needed for flavor (based on quantity of people being served).
  7. Cover pan and allow entire mixture to simmer for 5 minutes up to as long as you want for infused flavorings.
  8. Serve over rice or for a low carb meal, without rice!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: